I AM Yoga Nidra™ for Sleep

This I AM Yoga Nidra™ practice is designed to help you in falling asleep. There will be a technique used in the beginning known as Lifting and Dropping the Limbs. Once that is complete, you can readjust for sleep. I will not bring you out at the end of this Nidra. May you get the rest you need.

Transcript

Welcome to the Integrative Amrit Method of Yoga Nidra.

I am Yoga Nidra.

The intention of this Nidra is to help you in falling asleep.

At the end,

I will not bring you back out.

Now make yourself comfortable and close your eyes.

Breathe in fully and exhale with a deep sigh.

And again,

Breathe in fully and exhale with a deep sigh.

Let go even more.

Let go of all thoughts,

Worry,

And tension.

And bring your body into awareness.

Recognize that your body has been a trusted vehicle,

Creating accomplishments and contributions to the best of its ability.

And now it is time for your body to rest deeply.

We will move our attention into the body to release trapped energy and to move deeper into total relaxation.

Now lift the right leg a few inches up.

As you continue to breathe,

Hold the leg up.

Hold.

And now exhale,

Release the leg down.

Let go completely.

And feel heaviness flooding the leg.

And now lift the left leg a few inches up.

Continue to breathe as you hold.

Hold.

And now exhale,

Release the leg.

Let go completely.

Feel heaviness flooding the leg.

And now tense and lift the buttocks,

Hips,

And pelvis.

Hold.

Hold.

And now let go.

Drop.

Feel the whole body letting go.

And now make fists and contract the arms until they lift up.

Continue to breathe.

Hold.

Hold.

And let go.

Let go completely.

Surrender to the field of gravity pulling you down deeper and deeper.

With your next exhalation,

Allow all expression to drop from the face,

Releasing tiny muscles around the eyes,

Allowing the eyeballs to rest back in their sockets,

Releasing the tiny muscles around the mouth,

The tongue resting in the mouth,

The lower jaw gently opening and softening,

Allowing the cheeks to soften down towards the floor,

The scalp resting on the skull,

And the neck softening and easing.

And simply be available to the entire range of sensations in the face and head.

And now drop into a sense of your whole bodily presence and embrace this present moment's experience undistorted by what you like or don't like.

Let go of what is going and let come that which is coming.

This becomes your connection to source.

Feel yourself now in a place that you like to be.

A place where you feel peaceful and calm,

Relaxed and quiet.

No concerns about the future or the past.

Simply an overwhelming experience of the rightness of things.

Perhaps sitting on a beach,

Watching waves meet the shore,

The scent of salt air,

The sound of seagulls,

Or a mossy green forest with tall trees,

The smell of wildflowers,

A trickling stream.

Trust whatever image arises in your awareness.

And in this place,

Choose a comfortable spot to sit or lie down,

Perhaps a hollow in the sand that holds your shape,

Or a soft bed of moss.

Let go into it.

Surrender the weight of your body,

Completely supported,

No effort or need to hold yourself up.

And breathe in the scent,

Sight,

Sounds of this place.

And let the whole experience permeate your entire being,

Absorbed into each and every cell,

With each breath in and each breath out.

Feeling through bodily sensations what it is to be safe and at peace,

Surrounded,

Protected in this place where you can deeply rest.

Feeling more content,

Relaxed,

More grounded.

And know that you can access your safe place at any time that you want or need to.

Feel a deep sense of stillness,

Expanding everywhere.

Dissolve into bodily presence.

Release any struggle to make anything happen.

Let go.

Do absolutely nothing from now on.

Simply relax.

Drop into the deepest state of tranquility,

Stillness,

And peace in the third eye.

And from this place,

Feel your breath.

And create no struggle around breathing.

Rather use the breath to release any tensions.

Let your attention be totally connected to your breath as it flows in and out.

With each exhalation,

Release all tension held in your body.

Breathe it out.

Use your breath to progressively enter a deeper level of stillness and silence.

And we will continue with 10 more slow,

Deep breaths.

And count them like this.

10.

I am breathing in.

10.

I am breathing out.

9.

I am breathing in.

9.

I am breathing out.

And continue.

Be absorbed in the sound of your own breath.

Let yourself be more relaxed and peaceful with each breath.

Feel the breath moving.

And now allow your breath to return to normal.

And now release the counting.

And feel the energetic impact of the breath in the form of pulsations in the body.

Your attention allows the energy field in the body to grow and expand.

Let your mind melt and merge into the river of energy flowing through your body.

And let go into it.

And now as I name the body part,

Bring your total attention accompanied by a feeling of heaviness.

Both feet,

Heavy.

Like stones.

Calves and knees,

Heavy.

Sinking deeper and deeper.

Thighs and hips,

Heavy.

Like lead.

Abdomen,

Chest and back.

Gravity pulling you down deeper and deeper.

Shoulders,

Arms and palms,

Very,

Very heavy.

And feel your entire head heavy like a stone.

Give your body completely and totally to the omnipresent field of gravity.

And now experience your whole body heavy like a rock.

The whole body sinking into the pull of gravity.

Sinking deeper into stillness and silent awareness.

And now shift your attention.

And as I name the part of the body,

Let all the heaviness drain away.

Both feet,

Limp and light.

Calves and knees,

Empty and free.

Thighs and hips,

Hollow,

Weightless.

Abdomen,

Chest and back,

Light and empty.

Shoulders,

Arms and palms,

Floating.

The head,

Hollow,

Empty.

Feel your whole body empty,

Light and hollow.

And sense the emptiness of your body and the silence of your mind.

Enter the power and protection of your energy body and embrace its feathery lightness.

Feel completely safe and secure.

And feel yourself getting lighter and lighter until you begin to float in the air.

And give yourself permission and freedom to float out of your physical body.

Experience the freedom of this new dimension,

Released and freed from identification with your body and mind.

Free of all inhibitions and boundaries of your body and mind,

Past and future.

Observe your body completely at peace,

Resting in stillness.

Enjoy the spirit freed from all limitations and the innate healing wisdom of the body liberated and functioning optimally.

Recognize that you are the spirit,

Separate from the physical body.

And now settle back into the physical body.

As you remain deeply established in your connection with spirit,

In faith and trust,

Bring your attention to the center between your eyebrows and drop into the deepest level of relaxation.

Here there remains nothing to do or achieve.

You have entered the domain of grace.

And in this domain of integration,

You are a witness of all that is happening,

But doing nothing to make it happen.

All that can never be done by your doing can happen only in the non-doing presence of your being.

Feel completely safe and comfortable as you hand yourself over to the power and protection of presence.

Hand over all fear,

Apprehension,

Anxiety about all that you want to change,

Control and manage.

Let go of all doing and replace it with trust and faith in the higher power.

Let your mind merge and melt into the presence and enter the sanctuary of silence.

Remain empty and free from all doing and rest back in the grace and protection of presence.